Honey roasted sunflower seeds

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Honey-roasted sunflower seeds are a delicious plant-based snack, packed with nutrition in a little package, this recipe takes sunflower seeds to the next level.

A clear jar filled with honey roasted sunflower seeds. In the background is a honey dipper stick dripping onto a wooden coaster with a side of roasted seeds

Why This Recipe Works

  • Sunflower seeds are little nutrition powerhouses:  They are a good source of Vitamin E, Thiamin, Magnesium and omega-6 fatty acids. They also provide protein, iron and dietary fibre.
  • A nut-free alternative, great for allergy families and lunch boxes.
  • Delicious, yummy, moreish.... need I go on!

Ingredients you will need

To make my honey-roasted sunflower seeds you will need:

  • sunflower seeds
  • honey 
  • coconut oil
  • salt
  • cinnamon
The ingredients to make honey roasted sunflower seeds laid out on a bench top

Ingredients Notes & Substitutions

  • Sunflower seeds: You could absolutely use pepitas (pumpkin seeds) in this recipe
  • Coconut oil: This can be substituted for any neutral-flavoured oil.
  • Cinnamon: The cinnamon is not essential so can be left out if you prefer.
  • Honey: This can be substituted for maple syrup for a vegan alternative. 

I am an ambassador for Countdown supermarket, they support my blog by providing ingredients for recipe creation and testing. I used natural sunflower kernels, liquid honey, cinnamon, and coconut oil from their range in this recipe.

Step-by-step instructions

Below are illustrated step-by-step instructions to make my Honey roasted sunflower seed recipe, if you prefer just the written instructions then head straight to the printable recipe card below.

Prep: Preheat your oven to 180 degrees Celsius (350 F)

Step one: Warm your honey, so that it is easy to mix. In a mixing bowl large enough to hold all the ingredients combine together the honey, oil and salt and cinnamon.

A bowl with warm honey

Step two: Add your sunflower seeds to the honey coating, and stir well to ensure all the seeds are evenly coated.

A mixing bowl with sunflower seeds mixed with the honey mixture

Step three: Spread the coated sunflower seeds on a lined baking tray and place in. Bake your sunflower seeds in your preheated oven for about 5 minutes, remove from the oven and mix them around to ensure even roasting.

Over tray with a green silicone liner with the coated sunflowers and the honey dripper stick

Step four: Return to the oven and roast for a further 5-10 minutes until they are a dark golden brown.

Over tray with a green silicone liner with the coated sunflowers and the honey dripper stick

Step five: Take them out and leave them to cool down. If they stick together, (which they probably will) just break them up before storing them in an airtight container

A glass jar of roasted sunflower seeds, with a spoonful of honey and purple tulips in the background.

Enjoy!


Faded in the background are some purple tulips beside the honey dipper stick on a wooden board. In front is a small oatmeal coloured bowl with roasted seeds with a hand pinching some.

Top Tips

Here is how you can make these honey-roasted sunflower seeds perfectly every time!

  • Keep a close eye on your sunflower seeds, do check them every 5 or so minutes to ensure they don't get too dark.
  • Try your sunflower seeds sprinkled on top of yoghurt, granola, cereal or even oatmeal.
  • Add to a salad, they can be delicious added to your favourite salad, they add crunch and a sweet/salty factor.
  • If you have leftovers you can totally blend them to make a honey-roasted sunflower seed butter.

A stainless steal lunch box filled with the roasted seeds along with a kiwifruit, cucumber and carrot slides, cheese round and crackers and a brown bread sandwich.

FAQs

Are honey-roasted sunflower seeds healthy?

Including nuts and seeds in your diet is known to lead to health benefits, plain nuts and seeds are always the best source, but if a little honey encourages more nuts and seeds in the diet then so be it.

How to store honey-roasted sunflower seeds?

Store the seeds in an air-tight container in your pantry (out of direct sunlight) for up to 4 weeks.

Faded in the background are some purple tulips beside the honey dipper stick on a wooden board. In front an oatmeal colour bowl with roasted seeds
Faded in the background the over tray with the roasted sunflower seeds and the honey dipper stick on the wooden coaster.In front is the oatmeal bowl with the roasted seeds

If you made my Honey roasted sunflower seeds  or any other recipes on the blog please :

  • leave me a comment and a star rating below to let me know how you got on, I love hearing from you.
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A glass jar of roasted sunflower seeds, with a spoonful of honey and purple tulips in the background.

Honey roasted sunflower seeds

These honey-roasted sunflower seeds are an absolutely delicious plant-based snack. An easy recipe that takes sunflower seeds to the next level!
Print Pin Rate
Course: Lunch box, Snack
Cuisine: Western
Keyword: honey-roasted sunflower seeds, roasted sunflower seeds, toasted sunflower seeds
Diet: Dairy Free, Egg Free, Gluten free, vegetarian
Servings: 16 servings
Calories: 113kcal

RATE THIS RECIPE

5 from 1 vote

Ingredients

  • 2 cups sunflower seeds 270 grams
  • 3 Tablepsoons honey 45 ml
  • 2 Tablespoons coconut oil 30 ml
  • ½ teaspoon salt
  • ½ teaspoon cinnamon

Instructions

  • Preheat your oven to 180 degrees Celsius (350 F)
  • Warm your honey so that it is easy to mix. In a mixing bowl large enough to hold all the ingredients combine together the honey, oil and salt and cinnamon
  • Add your sunflower seeds to the honey coating, and stir well to ensure all the seeds are evenly coated.
  • Spread the coated sunflower seeds on a lined baking tray and place in. Roast your sunflower seeds for about 5 minutes, remove from the oven and mix them around to ensure even roasting.
  • Return to the oven and roast for a further 5-10 minutes until they are a dark golden brown.
  • take them out and leave them to cool down. If they stick together, just break them up before storing them in an airtight container

Notes

    • Keep a close eye on your sunflower seeds, do check them every 5 or so minutes to ensure they don't get too dark.
    • Store the seeds in an air tight container in your pantry (out of direct sunlight) for up to 4 weeks.
    • Try your sunflower seeds sprinkled on top of yoghurt, granola, cereal or even oatmeal.
    • Add to a salad, they can be delicious added to your favourite salad, they add crunch and a sweet/salty factor.

Ingredient notes and substitutes

    • Sunflower seeds: You could absolutely use pepitas (pumpkin seeds) in this recipe
    • Coconut oil: This can be substituted for any neutral-flavoured oil.
    • Cinnamon: The cinnamon is not essential so can be left out if you prefer.
    • Honey: This can be substituted for maple syrup for a vegan alternative. 
 

Nutrition

Serving: 2Tablespoon | Calories: 113kcal | Carbohydrates: 4g | Protein: 3g | Fat: 10g | Saturated Fat: 2g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 3g | Sodium: 74mg | Potassium: 108mg | Fiber: 1g | Sugar: 1g | Vitamin A: 9IU | Vitamin C: 0.2mg | Calcium: 14mg | Iron: 1mg

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